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3 Stress Reduction Techniques That’ll Slaughter Stress

Tension is who you think you should be. Relaxation is who you are

Fact Number #1. Stress is a certified killer. It’s like a hitman, hired by the devil himself. And it’s designed to twist your mind to unimaginable extents, break it apart bit by bit and pretty much send you on a one way ticket to the mental institute. Heck, if you’re not careful you’d probably end up like one, Hannibal The Cannibal.

Fact Number #2. I don’t care who you are or what your profession is. You’re definitely facing some form of stress in your life. And while a minimal level is actually deemed as healthy, it can easily go overboard. So, you need to learn how to manage the mental torture. Lucky for you I’m going to share a few stress reduction techniques with you in this article.

Don’t sign up for everything on the list

Here’s a harsh, in your face reality of life. If you start biting more than you can chew, people are going to take advantage of you. You may want to come across as the nice person. But remember this. You have physical limitations. And as you begin to realise that everyone in the world is dumping all their excess junk on you, the gung-ho spirit of yours will evolve into a holy-crap-what-am-I-doing kind of feeling.

And even if you’re smart enough not to climb mountains for your colleagues… Odds are, your boss has a tendency to arrow extra work to you. Sadly, these are things you can hardly avoid without taking a nasty blow on your reputation. Nobody wants to be known as the lazy one eh?

But there is a nifty little solution. Plan everything out. Take out a sheet of paper and make a little timetable of sorts. All you really have to do is delegate certain tasks to certain days. Set aside a specific number of hours to complete the assignments given to you. And of course, do your best to stick to your work plan as well.

A little iron pumping doesn’t hurt anyone

The keyword here is exercise. Exercise is a fantastic stress reduction technique. You direct a lot of negative energy towards something positive. You pretty much take out your frustrations on yourself. But instead of beating yourself senseless, pushing your boundaries via the healthy release of exercise actually does you a ton of good.

In a nutshell, you quickly transcend from a pissed off state to a healthier, happier you.

Take a leaf out of Buddha’s book

You don’t have to head to an oak tree and meditate for a hundred days straight. That is a tad unnecessary. But, the simple act of sitting down everyday for 15-20 minutes or so, and just meditating can do wonders. A common misconception people have is that the purpose of meditating it to bring oneself closer to God. I really don’t know who came up with that cooky story.

Here’s what meditation really does for you. You learn to regulate your breathing. Hence, you begin to regulate your heartbeat. This in turn regulates your blood flow. An optimal level of oxygen hence flows to your brain. This helps you clear your flooded head… And voila! You slowly begin to think more rationally than before. It’s a great long term stress reduction technique.

So here you go. 3 fantastic stress reduction techniques that actually work.

If you have any stress busters then please feel free to share.

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My trip to YeonYonsa Temple in Daegu, South Korea

Last weekend I had the great honor of visiting Yeonyeonsa Temple on the outskirts of Daegu, South Korea. The road was lined with cherry blossom trees that stood naked because of the weather. We drove bending and turning around mountains that overlooked the valley river.

We were greeted by a fellow who was extremely happy to meet us. His smile was larger than the vast landscape behind him. A warm sensation ran through my body as his smile quickly became contagious. The entrance fee was only 1,000 Won ($1 USD) for cars. There is an option to visit the temple for free but it requires a 30 – 45 min hike. I will do the hike next summer but because the weather was cold and limited time, we decided to opt for the drive.

The temples in Korea have a very peaceful blend of nature and beauty engrained in them. There are some temples that are in the city but the feeling of peace is soon bombarded by the hammering sound of city life. Amongst the mountains, one can meditate in silence and bring their mental awareness to the elements of nature.

The large and beautiful gate at the entry of the temple.

There was a small river flowing near the gate on the left hand side. The immediate sound of falling water when walking halted all my running thoughts. There is something about the sound of water that really brings me peace. As soon as I heard the sound, I had to find out where it was coming from.

The second temple on the left side of the mountain. Near the entrance on the left hand side, they have a small farm of bamboo trees (picture below).

Here is the entrance of the temple on the right hand side of the mountain. Past the bridge on the right hand side there is a small water bowl that collects water from the river. So fresh and delicious.

These little statues were lined up on the side of main temple. I am trying to find the Korean name for them. They represent a wish or a memorial for a loved one who has passed away.

Cute dog that was running around the temple. He had a loud bark but was very scared when our group approached him. He soon turned into a friendly dog after he saw our food.

The temple has a small farm that grows cabbage(Kimchi Season) and other vegetables. I only saw this because I was searching for the washroom.

Last but not least, here is me posing in front of the main temple. My friend was playing with his camera phone and took a quick b&w photo.
Yeonyonsa temple is smaller than the more popular temples in Daegu or South Korea but the remote location makes it perfect. The other temples are usually filled and packed with tourists on the weekends whereas these small gems that rest between the mountains are perfect.
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Kill stress with Mindfulness Meditation

Stress is the trash of modern life – we all generate it but if you don’t dispose of it properly, it will pile up and overtake your life – Danzae Pace

Lets be honest for one second. Our jobs are hectic. Jumping from one task to another so we can finish all our never-ending to-do lists. All of this never-ending work builds up a lot of stress.

Not managing stress properly leads to some serious problems such as high blood pressure, risk of a stroke and even heart disease. Lets not forget the mental illnesses that develop such as anxiety, fear, distrust and insecurity.

Stress at work can affect every one of us and in the U.S. alone, it is the cause of 60- 90% medical visits. This time is a huge cost to companies because stress takes time away from finishing projects and not to mention the loss of sick days.

Managing the killer Stress

A study conducted by a group of scientist at the University of Arizona, revealed that doing limited amounts of mindful meditation practice helps reduce stress and instill a positive state of mind.

What is mindful meditation?

Mindful meditation technique has been around for a very long time. The point of mindful meditation is to focus the mind to be present in the moment. Not thinking about the past or worrying about it and not looking at the future. Being mindful helps reduce daily stress and instills inner peace.

You can enjoy the amazing benefits of mindful meditation anywhere and anytime. Mindfulness will become a part of your daily life as long as you create the habit of practicing it daily or weekly.

Mindfulness Meditation Relieves stress

Going further into the meaning of mindful, you soon realize that mindful extends to:

  1. Openness
  2. Concentration
  3. Control

Openness


Being present in the moment helps you expand your mind beyond mental limitations. Any reservations about any subject can be looked at with out passing any judgment. Not criticizing anything instead  letting the moment flow. This will open your heart and mind to new possibilities. Sometimes what you once thought to be a mistake or a problem will be viewed as an opportunity.

My first meditation practices always consisted of different judgmental thoughts.

  • “I can’t do this”
  • “How useless is it to sit here”
  • “I am so weak that I am doing this”

These thoughts would hook me into a negative cycle. I persevered and kept meditating. Couple of months later I was able to let all these thoughts drift by in my mind without getting hooked on them.

Concentration


The basis of mindfulness stems from paying attention. To be mindful is to be focused and aware. The meditation practice itself requires extended period of time to focus only on the sensations of breathing.

Being focused on a particular task is increasingly becoming difficult in the modern world. With our constant emails, text messages and meetings, it becomes very hard to stay focused.

Finishing a simple task of reading a report or an article cannot be done without your mind itching to check the email or your phone. These are the habits that have built up over time in our corporate world that affect us.

Mindfulness combats these distractions by going back to the basics of doing nothing but breathing. Just breathing.

Quick Test

Stop doing every thing and close your eyes. Then focus on your breathing for 3 minutes. Focus your mind on the inhalation and exhalation. During this time count how many times your mind wandered off. Go ahead, I will wait.

Bet your mind wandered offmore than once.

Control/Will power

Stressful situations make us lose focus of what the actual problem is. Our mind’s become riddled with negative thoughts. These thoughts in turn just complicate the matter even more.

Mindfulness allows us to view the “reality” of the problem by helping us to let go of judgmental thoughts and any criticism. These thoughts merely become a momentary flame that diffuse in a second. This detachment helps you see the problem for what it actually is rather than what you “perceive” the problem to be.

A guided mindfulness meditation with Kabatt Zinn

Leave Stress behind through Mindfulness

Mindfulness is a simple journey through the waters of your mind. Sometimes the boat that you travel on will face many hurricanes. These hurricanes will be dark, windy and the waves will swallow you whole. But Mindfulness will be the propeller that helps you push through the storms to beaming sun of hope and peace.

Stressful times will always take us to dark places that we do not want to go. It is our jobs to equip ourselves with the best weapons to help bring us back to balance.

What are some other killers tips I left out?

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Guided Metta Meditation Script

Listen to the audio version here:

Guided Metta Meditation
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Script:

Find an empty space in your home. Make sure you are in an area that has no distractions.

If you have any tasks that you need to complete, then take a moment to write them down. Allow yourself to enjoy a moment of peace.

Sit in a comfortable position with your back straight.

Inhale deep into your stomach.

Exhale out through your mouth.

Inhale and say the word “let “

Exhale and say the word “go”

Inhale “let”, Exhale “go”

Feel the air s-l-o-w-l-y flowing in through your nostrils, your stomach r-i-s-i-n-g… and s-l-o-w-l-y falling as you exhale through your mouth.

Your mind will start to slowly follow the rhythm of the breath. Let go of any problems or worries that are floating in your head.

Now you may wish to repeat the following affirmations or say them silently in your mind

I am strong, confident and kind

I am a caring and loving person.

I am always compassionate and love myself.

I appreciate all the help my friends and family have given me.

I am a person of integrity. I am true to myself.

I am a very understanding person.

Being compassionate helps me to be a more peaceful, happy person.

Every day I am becoming more and more considerate of others.

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Improve Concentration with Meditation

The more completely you concentrate, the stronger your mind becomes. ~ Anonymous


Completing any project or task with your undivided attention feels great. Getting lost in reading a book or working on personal projects is one of the most rewarding feelings. I used to pick up a book on Friday and read it in one sitting. Unfortunately, I somehow lost my ability to concentrate for long periods of time.

Why is it so hard?

Concentrating or focusing on something sounds very easy to do but it is extremely difficult. The reason it’s difficult is because our attention is demanded million times a day. Sounds kind of strange at first but hear me out. When you walk down the street, how many billboards scream for our attention? The colors on the billboard are designed to attract our eyes so we may buy their products. This doesn’t stop at billboards, but exist in every part of our lives. TV commercials, Radio, Newspaper etc..

Corporations fork out billions of dollars in research to determine our psychological “push” button for buying. They research colors, sounds, smells, emotions, lifestyle etc…. and use this research to promote their products. We “tune” these advertisements out of our mind because we see them all the time.

The blank mind

I went on a meditation retreat for 5 days near my hometown. For 5 days, I didn’t watch TV, have a cellphone, book to read or a radio. My mind was completely free of any outside interference. As I was driving back home into the city, I was shocked by the amount of ads, street signs and noise there was. 5 days in meditation had made me realize how much my focus was being stolen by these trivial things.

Meditation to save the day

Researchers at University of Pennsylvania have broken down concentration into 3 subcomponents; managing task/prioritizing, voluntary focus and alert to the environment. They used these 3 components in a study to determine if meditation can really help people concentrate better.

They found that if you meditate for 30 minutes a day, your ability to concentrate and focus improves gradually over time.

How to improve Concentration

Distractions

Before you start working on anything remove any distractions from your working area. This could be a TV, video games, a clock or a pet. Get rid of them all. Your environment impacts your ability to focus dramatically because any distractions near-by will tempt your procrastination.

Keep it simple

Sometimes the project itself can be very intimidating and forces us to procrastinate. The mind becomes overwhelmed trying to figure out how to start the project. Finding a solution becomes very difficult.

To combat this, break the project down into very small components/milestones. The milestones do not have to be a significant part of the project but a single piece. By breaking each task down into simple actionable items, you can reflect on the grand view of the project and take charge in the right direction.

Breaks

Your mind is on 24/7. Even when you are sleeping it is still “on”. When you concentrate on a project, your mind is working very hard to find solutions. Just like when you exercise to push your body, your mind is doing the same thing with the project. Like exercising at the gym you take rest between sets, you must also rest your mind. After you complete an allotted time of work for 30 – 45 minutes, take a break for 15 minutes. Watch something that will lighten up your mood and help you relax. After come back even stronger to finish the task at hand.

Time to concentrate

Concentration is a challenging task to do. Even as I write this article, my mind was running in 100 different directions. But with the practice of meditation and simple concentration tips mentioned above, you will be able to focus in no time.

What are your techniques to concentrate better?

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Simple Meditation for Stress Relief and Relaxation

Stress is basically a disconnection from the earth, a forgetting of the breath. Nothing is that important. Just lie down ~ Natalie Goldberg

Stress is all around us. It creeps up on our day when we least expect it. When it does, it consumes our mind and body. We start loosing focus of the task at hand and start to give into negative thoughts. Meditation for stress relief will help combat any stress and get you focused in no time.

Meditation helps regain control of your body and mind. Starting with body scan meditation, you will focus on muscle relaxation then move towards different stress relief exercises and meditation.

During these stress relief meditations the focus will be on practicing deep breath and muscle relaxation techniques. Do not be concerned right now about what stress relief exercises are good. Just take some time to try one of the meditation techniques.

Stress Management 101

You might be feeling helpless at first. The endless things you have to do or bills you have to pay. Things just keep piling on. These items will attack your thoughts and take over your mind.

Take charge of your thoughts

Having control over your thoughts is the first step to managing stress. It is in your thoughts that all the negative storylines keep hooking your inner self to a pessimistic reality.

Write the floating negative thoughts on a piece of paper. Any thought that appears in your mind that causes any anxiety just write it down.  Let it all go.

I spend 20 minutes sometimes writing anything on my mind.It cleans my mind and helps me focus.

Simple Stress Relief Technique

  • Take a piece of paper.
  • Write down all thoughts.
  • Rate each thought 1 – 5. 1 = least stressed, 5 = most stressed.
  • Organize the list from highest to lowest.

Now reflect on the list. Look at the top most items that are causing you stress and reflect on “Why?”. Why is it so stressful? What is the true reason that you are stressed? This is to help you get to the root issue of the problem.

Our tendency is to get stressed about situations we have no control over. By reflecting, you can focus on your primary role in each situation. You can work backwards and create a stress action plan for you to accomplish those tasks.

Stress Relief Breathing Exercises

Breathing exercises can be performed with ease and comfort. Not only do they relieve stress, deep breathing can be done anywhere and any time. This is why this meditation technique is used by a lot of people. You can do it standing in the elevator, train or office.

The technique:

  1. Sit or stand in a comfortable position.
  2. Inhale very slowly. Fill up your lungs.
  3. Hold your breath for 5 seconds.
  4. Exhale slowly through your mouth
  5. Rinse and repeat, as many times you want.

As you breathe slowly your blood pressure will decrease and so will the level of stress in your mind.

Guided Visual Meditation

Visual meditation is not accepted by some because they believe the visualizations actually take away from the meditation itself. The visualization is a “distraction”. In my experience, I have found visual meditation to be a great stress reliever and help’s me manage stress during days.

Visualization meditation deals with focusing on any object for an extended period of time. This object could be the tip of your nose or a the scent of a candle. The focus is the object itself.

The visualization will shift your mental focus away from the stressful situation and towards another object. This will help you reduce stress and relax.

The Technique:

  1. Sit or stand in a comfortable position.
  2. Find an item to focus on. I like to light a candle in my room.
  3. Inhale into your belly through your nose.
  4. Hold your breath for 5 seconds.
  5. Focus your eyes on the object. Imagine you are the object. In my case, I would try to feel the heat and movement of the flame.
  6. Exhale slowly through your mouth.

Do this for as long you feel comfortable. I have practiced this enough where I can stand in a bus and focus on any object to bring myself some peace of mind. It takes a lot of practice but you can get there. Take your time and find that place of relaxation.

Got any meditation techniques that can help fight stress?

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Morning Meditation to conquer your Day

Wakefulness is the way to life. The fool sleeps As if he were already dead, But the master is awake And he lives forever. – Budda

Morning meditation is an amazing way to start your day. It will make the rest of your chaotic day less stressful. You will be able to conquer anything because your mind and body will be at peace.

It will be difficult at first (for the people that are not early birds) and easy for others. The key is to make a conscious effort of making morning meditation part of your daily routine. The more you do it, the easier it will get. Over time you will be doing morning meditation without any discomfort or hitting the snooze button.

Why meditate in the morning?

Attentiveness. Simple as that. Your mind is much more alert in the morning rather than at night. This is because your body wakes up from its rest cycle and has recovered from the day before. Our minds are much clearer after a good night’s sleep.

I used to do my meditation right before I went to bed. During these nightly meditations, my mind was constantly running over what I had to do during the day and what I didn’t finish. Also, I fell asleep during those meditations because of sheer exhaustion. Now I always aim to meditate in the morning and use evening/night time meditation as a last resort.

How can I practice morning meditation with limited time?

Simple answer is: Wake up early!

Waking up early is a very difficult task. I have gone to bed many times promising to wake up early. I hear the sound of the alarm and go straight back to bed. The snooze button used to be my best friend.

This was because I was setting unreal expectations. I went from waking up from 7:00 to attempting to wake up at 5:00. I did not let my body adjust.

The best way to wake up early is by turning back the time in 10 minute increments. Just like how babies learn to crawl before they walk, you must take your time in waking up early.  Over time you will be able to get up at 6 or 5 am and have ample time to do morning meditation. So if you get up at 7:00 start setting your alarm for 6:50 then 6:40 etc..

This goes same for developing a morning meditation practice. It does not have to be an extensive amount of meditation, it could be just for a couple of minutes. After you get comfortable, increase the amount of time for meditation.

Morning Meditation Techniques

There are many ways to bring you peace of mind and calmness. Morning meditation should be simple to implement and comfortable to practice every morning.

Meditation is about quieting the mind and connecting with your body. You do this by focusing on the in and out breath. But there is also other ways to quiet the mind.

Empty your mind with writing

As soon as my eyes open, my mind begins to run the “checklist of the day”.

  • Brush my teeth
  • Wash my face
  • Take a shower
  • Make breakfast
  • Get ready for work

There are so many thoughts running in my head that I just need to get rid of them. I open my word document and start writing the first thought that comes to my head and continue to write. I do not proof read, double check my work or fix mistakes. I just keep tapping the keyboard to release all my thoughts.

Note:
Don’t worry about how your grammar or spelling is. Just keep the fingers rolling to get everything out. I do this for 5 – 10 minutes. As you write, inhale deep and exhale slowly.

Stretching

Your body has been in a mummy state for 5 – 8 hours. The body stiffens when it is in a same position for a while. So when you wake up the best way to get the blood flowing is through stretching.

Stretch your arms, hips and legs all out. Do some yoga poses that will help get you warm and the endorphins up and running.

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Some people also really like exercising in the morning. Going for a quick jog or doing 10 push ups will help your mind immediately snap out of slumber and into focus mode.

Mantra Meditation

Snap yourself into a positive mood with simple mantra prayers or affirmations. Say these prayers in a seated or lying meditation technique. You can modify the mantra’s as you wish.

  1. Sit in a comfortable position
  2. Close your eyes
  3. Inhale deep into your belly
  4. Exhale slowly
  5. Repeat this prayer:

“May all beings be free from enmity.
May all beings be free from ill treatment.
May all beings be free from troubles.
May all beings be free from suffering.
May all beings protect their own happiness.
May all beings be happy.
May I be happy.”

I found the prayer here: http://www.drugs-forum.com/forum/showthread.php?t=73555#ixzz1cWQrlVZS

Make it a brighter day with Morning Meditation

It might be a tough start to get into the routine of waking up early but it will pay off. Waking up in the morning and implementing positive meditation techniques will help you in your daily work and personal life.

Don’t be surprised when you find yourself happier in the morning instead of a grumpy grouch.

I would love to hear

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Meditation Techniques for Weight Loss

Through observation you become a light to yourself. - Jiddu Krishnamurti

There are so many diets out there. Everyone is eager for that quick fix or magic pill that will help them lose weight fast. What they fail to realize is that losing weight takes time.

Meditation for weight loss is about instilling patience because losing weight is not a sprint, it is a marathon.

I have succumbed to so many diets (no carbs, low carbs, protein rich, lemon juice etc…) only to have fallen off the diet-wagon 2 weeks later. The initial effects of diets fade off and I am left alone with my frustration.

Mindful eating is one of the easiest meditation techniques for weight loss. But before I get into all the techniques lets start our weight loss journey with a reality check.

 

Meditation for Weight Loss

Reality check with Meditation

Meditation allows us to look objectively at our life without judgment or passing negativity. You are able to see the “reality” of the situation. It is this reality that will help you set your weight loss goals.

You cannot set unexpected goals such as losing 45 lbs in a week (if you figure this out, then please share this with me :P ).

Set goals that are easy to accomplish at first. Make your mind and expectations agree to these goals so you do not harbor any negativity towards yourself.

Listen to your body with Meditation

In our compacted day-to-day live’s, what we eat becomes less and less important. Eating in front of T.V.’s while watching our favorite show or inhaling something in front of the computer. These habits disconnect our mind and body. We lose our awareness about what we eat and how much we eat.

Becoming aware of your body is integral to eating healthy. Your body will constantly signal if it is hungry and thirsty. These signals motivate you to eat or drink. These same signals also tell you when you are full.

Creating the mind body connection can be done through various meditation techniques.

Just Breathe!

The simplest way of creating this connection is by breathing gently and calmly into your stomach. During this inhalation process, focus your mind on the breath and if your thoughts drift away, gently bring your attention back to your breath.

Simple breathing meditation technique:

  1. Sit in a comfortable position
  2. Close your eyes
  3. Slowly inhale into your belly.
  4. Feel your belly rise
  5. Hold your breath for a count of 4.
  6. Exhale the breath slowly.
  7. Continue this for 5 minutes.

Here are some simple breathing meditations.

Breathing is an excellent way to relax your mind and combat your negative thinking. This simple practice will help you become aware of any excuses or negative thoughts that are going through your head.

Pace your eating

One of the best ways I have learnt to control my eating is through slowing myself down. Meditation for weight loss is about having patience and slowing down the eating.

Slow eating will help your mind catch up to your stomach. On average, it takes about 10 – 15 minutes for our stomachs to signal our brain about how full we actually are. If you are eating really fast, then you will be more likely to over eat.

Slow your eating with these simple mindful meditation techniques

Technique #1: Timer

A simple habit I have made every time I eat. You will need a cell phone, stopwatch or alarm.

  • Sit down to eat.
  • Take out your alarm, stopwatch or cell phone
  • Set the timer to ring in 10 minutes.
  • Divide your plate in half.
  • Eat one half of the plate by the 5 minute mark. Your last bite should be after the alarm goes off and not before.
  • Do the same with the other half of your portion.

If you are sitting there with only one bite left at the 4 minute mark, then reflect on the food you just ate for the last minute by breathing deeply.

Technique #2: Slow chewing

  • Sit down to eat.
  • Place small item on your spoon or fork.
  • Lift gently and place it in your mouth.
  • Close your eyes.
  • Breathe Deeply.
  • Let the food rest on your tongue for a moment and then start to chew it.
  • As you chew focus on the different flavors and try to label them.
  • Feel your tongue move the food around your mouth.
  • After a minute or so, swallow the food.

You do not have to do this for every bite, but I would recommend it for your first bite. This will set the slow tone for the rest of your meal.

Meditation techniques for weight loss

Meditation is a tool that will help you reflect on what you are putting inside your body. This awareness will help drive you to make healthier choices when you go grocery shopping or whenever you are out for dinner with your friends.

It is very important to enjoy the food you eat and also to enjoy the benefits of eating healthy. Eating healthy should not be some “disgusting” food just to get slim, rather it is a conscious life style change. Meditation will help you make those positive changes in your life.

What are some of your tips to eating healthy?

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Does Meditation Really Work?

To Get What You’ve Never Had, You Have to do What You’ve Never Done. ~ Anonymous

The short answer to this question: Yes. But it is contingent on what the person experiences and how open that individual is towards meditating.

The word meditation is associated with peaceful Buddhist monks sitting cross legged in remote mountainous area and in a peaceful state. At least this is how it is portrayed in the Western cultures.

Meditation is not about expectations. You will not reach a state of nirvana the moment you close your eyes and focus on your breath. Maybe some will and some won’t. This was my problem from the very start. As soon as I started to meditate, I assumed I would be reaching nirvana and ultimate peace right away. This never happened.

Be in the moment

Meditation is about being present in the moment. Having full awareness of the world that is around you. The past is already gone and the future is yet to come, so the only time you have is now.

The confusion arises from the different types of meditation that exist. If you just Google “meditation techniques” you will get over 1, 000, 000 results. There is not a 1, 000, 000 techniques but the point is that with so many techniques how do you know which is the “right” one?.

Some people use mantra meditation for peace while others focus on chakra meditaton to align their spiritual energies. One can also get meditation products such as a meditation pillow or meditation chair to help while meditating. The list is endless.

Central Focus of Meditation

All of these meditations have similarities of: peace, calm and awareness. Meditation develops a calm sense in the mind to help combat life’s daily stress. Each meditation technique might have a different purpose or method of practicing but they all lead to a state of inner peace.

Calm the mental chatter

Mindful meditation helps to calm the mental chatter that distracts you in your day to day life. Not only that, but it is a great tool that has helped adults and children with ADHD. Here is an excerpt from a recent study done by doctors from University of California:

“The majority of participants completed the training and reported high satisfaction with the training. Pre—post improvements in self-reported ADHD symptoms and test performance on tasks measuring attention and cognitive inhibition were noted. Improvements in anxiety and depressive symptoms were also observed.

Mindfulness Meditation Training in Adults and Adolescents With ADHD

A Feasibility Study 2007

Mindfulness meditation is a great way to reduce the amount of mental chatter that distracts us and increase concentration in the individual.

Take a look at some some simple techniques:

1. Mindful meditation

2. Simple Guided Meditation

Meditation is just the raft.

Attaining inner peace or happiness is not the goal of meditation. Inner peace comes as  a result of meditating. You can meditate for hours on end without any change. I know some people who have meditated for 3 hours without any “perceived” results.

This is because they enter meditation with a goal in their mind. “I want to attain peace, calm and happiness”.

Meditation is a just tool that takes you to the place of inner peace not the end result. Just like a treadmill at the gym is a tool to help you run but te treadmill won’t do the running for you.

No limits to Meditation

One of the most beautiful things about meditation is its ability to be dynamic. Meditation can work for you anywhere and conform to your lifestyle. There is no “set” technique that one should always meditate this way or that way. Some people find sitting meditation very boring and prefer walking meditation.

There is also no restriction on the amount of time spent in meditation. Some people spend 10 minutes while others spend many days in meditation.

I have spent 2 minutes meditating on some days while other days I spend more time. As long as you can bring your awareness to your breath and stay focused on it for a little while, then meditation will work for you any where.

I would love to hear your thoughts about your practice and result with meditation. Does meditation work for you?

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Finding Inner Peace through Meditation

  1. Meditation is not a way of making your mind quiet. It’s a way of entering into the quiet that’s already there—buried under the 50,000 thoughts the average person thinks every day.  ~ Deepak Chopra

Peace of mind is having a calm state of mind during stressful times. Stress can come in any shape and form. The stress can be caused by family members, co-workers, boss, manager or friends. There is no single defining criteria for stress.

The worst part of having stress is that it carries over into other parts of your life. For example, you could be stressed under a lot projects that require your immediate attention. Not having enough time to finish the projects causes inner frustration and anxiety. Soon the stress starts to effect your personal relationships.

Why the need of inner peace?

Peace of mind allows you to think beyond any limitations that stress puts on you. When you are suffering under stress, you have tunnel vision. Your mind is only focused on that one negative situation and nothing else.

How many times have you walked around while thinking of  “how to solve XYZ ____” problem? or Why does this always happen to me?

The situation takes priority in your mind over anything else. Before you know it, you get dragged deeper and deeper into the negative abyss of your mind.

I had a physical last month. Prior to the physical exam,  I had the flu for a couple of weeks. Being sick, for 2 weeks made me wonder if I had something more than just the common flu. I thought I had some sort of terminal virus. This just made me feel worse as I started to create this expectation from my results. Turned out, I only had a really bad cold. Talk about a worrywort.

Stop overreacting!

You might think I had overreacted but that is exactly what stress does. It makes you analyze and over react to something that is very simple.

Let go of the world!

We love to have control over everything. Corporate marketing has made us “believe”  we have control over everything.  If you are not happy with anything, simply buy another model. The materialistic world has conditioned us to immediately change anything that makes us unhappy and replace it with happiness. Sadly, this happiness comes in the form of a ring, chocolate, a mansion, a luxurious car, etc…

Not having control over external factor makes us feel very helpless. Trying to have control over external elements makes us loose the awareness of reality.

A couple of years ago, I used to constantly stay late at work. I wanted to prove to my boss that I was a hard worker and deserved a raised. I did other odd jobs that others wouldn’t,  just to get some form of approval. When I did not get the promotion or gratitude, I immediately became frustrated and upset.

Let go of control!

The only thing that you can control is your own emotion and soul. All external elements have their own energy. Either it is people or pets. Every living being is different. So let go of the situations that make you feel .

Simple Meditation technique to get you started

To start any meditation practice, you must get comfortable. Second thing is always be aware of your breath. The breath brings you in the present moment and and helps you to focus on the “now”.

  1. Sit in a comfortable position.
  2. Close your eyes.
  3. Inhale deep until you cannot inhale any more.
  4. Hold the breath for 3 seconds.
  5. Exhale slowly through the mouth.
As you inhale focus on the sensations of the breath. How does your body feel as you expand? Is the breath cool? You can even silently repeat “Breathing in … Breathing out”.
In meditation thoughts will always come and go. That is the nature of our mind. Learn to relax in those thoughts and befriend them. It takes time to get a hang of meditation but with practice you will get there.